Bodyweight Hand Assisted Foot Elevated Single Leg Calf Raise

Instructions for proper form

Begin by standing on a step or an elevated surface with only the toes of one foot on the edge, allowing the heel to hang off. Use both hands to assist yourself on a wall or stable surface for balance. Elevate your body by pushing through the toes of the elevated foot, raising your heel as high as possible. Lower your heel back down below the step level without touching the ground. Maintain a straight posture with your back upright and avoid leaning too far forward or backward.

Common mistakes to avoid

Avoid using excessive momentum; ensure the movement is controlled. Do not let your heel drop too abruptly, as this can lead to injury. Avoid leaning excessively on the wall or surface; the support is for balance only. Ensure that your standing leg is stable and supports your weight throughout the movement.

Benefits

Specific benefits of the exercise

Primarily strengthens the gastrocnemius muscle and improves overall calf strength and endurance. It enhances balance and stabilization in the lower body, particularly beneficial for activities requiring strong calf performance.

Expected results and timeframe

With consistent practice, one can expect noticeable improvements in calf strength and muscle definition within 4 to 6 weeks, along with increased ankle stability and mobility..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their calves without heavy weights. It’s also suitable for athletes who require improved ankle strength and stability for activities like running and jumping.

Scientific studies supporting its effectiveness

Studies suggest that isolated calf exercises like the foot-elevated single-leg calf raise significantly improve muscle hypertrophy and strength in the gastrocnemius compared to non-isolated movements. Research published in sports sciences supports the benefit of calf training in athletic performance and injury prevention.

Variations

Beginner modifications

For beginners, perform the exercise with both feet on the ground or use a lower step to reduce the height of elevation. Alternatively, perform the exercise without the foot elevation while focusing on the single-leg aspect.

Advanced progressions

To progress, increase the height of the surface your toes are elevated on. You can also perform the exercise with added load, such as holding a lightweight dumbbell in one or both hands, or transition to completing the exercise on a balance board for increased instability.

Integrations

Complementary exercises

Incorporate exercises like seated calf raises, standing dumbbell calf raises, and ankle mobility drills to further enhance calf development and flexibility.

Super set recommendations

Pair the calf raise with exercises targeting opposing muscle groups, such as squats or lunges, to create a balanced leg workout and maximize time efficiency.

Sample workout routines

A sample routine could include: 1. Bodyweight Hand Assisted Foot Elevated Single Leg Calf Raises (3 sets of 12-15 reps), 2. Bodyweight Squats (3 sets of 10-12 reps), 3. Lunges (3 sets of 10 reps each leg), followed by 4. Seated Calf Raises (3 sets of 12-15 reps).

Exercise combinations

Combine this calf raise with other calf strengthening exercises like donkey calf raises and box jumps for a comprehensive lower-body workout.

Best time to do this exercise in your workout

This exercise should be performed as part of the lower body training section of your workout, ideally towards the end of the session after larger compound movements like squats or lunges.